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DAY 22 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Thighs & Calves

First of all, Congratulations on taking the 30 day challenge! You will be amazed how tone and fit you will get just by incorporating weights into your exercise routine and eating right for your metabolic type! If you missed day 1, no worries! For past workouts go to the top of this page and click on the “Coaching” tab and there will be a “Free 30 Day Dumbbell Challenge” tab. Click on that for all past workouts. It is important to start at the beginning of this challenge and work your way through the program how it is laid out.

You will get 7 workouts a week showing you how to do the exercises (one workout will be a light workout or rest day.)

So if I work your chest and arms, then I will not work them the next few days and so forth. I will work different muscles throughout this program.

Support can be found at any time in the posts below the animated exercises in the comment section that reads “Join The Conversation”. Every comment will be answered. Share your support, successes, challenges, questions, and feedback in this section.

Incorporate this exercise program into your daily exercise routine and you will be amazed how tone and fit you can get in 30 days!

Don’t have an exercise routine? Start out with this 30 day challenge and you will see results!

Once your 30 Day Dumbbell Challenge is done, challenge yourself again for another 30 days but increase your weights to intensify your workouts!

Before You Get Started

It is important to note that not all exercises are suitable for everyone. Before attempting a new exercise take into account factors such as flexibility, strength, and overall health to determine whether or not a particular exercise is appropriate for you.

This, like any exercise, is inherently dangerous and can result in personal injury. Any injury sustained from proper or improper use of this exercise program is solely the responsibility of the exerciser. Whole Lifestyle Nutrition and its partners disclaim any liability from injury sustained from the use of this exercise program and suggest that you consult your professional healthcare provider before attempting any exercise or exercise program.

You Can Complete This Challenge!

Remember, I will have a section under the “Coaching” tab called “Free 30 Day Dumbbell Challenge” where you can go back and view past workouts. Please note in these pictures you will see a workout bench. You do not have to use a workout bench if you do not have one. Most of these exercises can be done right on your exercise ball. I use my ball as a bench, and a chair. No expensive equipment needed. How easy is that? Follow the chart below with the number of sets and reps that you should do. Take your time doing these exercises and don’t rush through them. Always keep good form and as always, listen to your bodies language. If you feel pain, stop. I do these exercises in circuit format. Here is an example of how I completed my workout.

DAY 22 (Legs, Buttocks, Thighs & Calves)

My first circuit was as follows.

I followed the intermediate level.

First Set:

12 stationary lunges (both sides)

12 ball reverse leg curl

12 ball squeezes – sitting

12 squats

12 ball toe raises

12 dumbbell side bend (both sides)

**I did this set with no breaks in between. After you finish this set, take a 2-4 minute break and then repeat the circuit and start your second set.

Second Set:

12 ball reverse leg curl

12 ball squeezes – sitting

12 squats

12 ball toe raises

12 dumbbell side bend (both sides)

Exercises For Day 22

Stationary Lunge

Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other.

Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause.

Ball Reverse Leg Curl

Lie on your back, feet on top of the exercise ball, legs and back straight.

Roll the exercise ball towards you by bending your knees and allow it to slowly return back after a short pause.

Keep your back straight throughout.

Ball Squeeze – Sitting

Sit on the exercise ball with your thighs on each side of it and place your hands across your chest.

Squeeze the exercise ball between your legs by bringing your thighs closer to each other and slowly unsqueeze after a short pause.

Breathe out while squeezing and breathe in while returning to starting position.

Squat

Stand up and hold one dumbbell with both hands in front of your thighs.

Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.

Keep your upper body steady throughout.

Ball Toe Raise

Sit on the floor, hold the exercise ball on top of your ankles and place your hands on it, arms and legs fully extended.

Squeeze the exercise ball by pulling your toes towards you and keeping your arms fully extended and allow it to unsqueeze after a short pause.

Make sure that only the calf muscles are exercising.

Dumbbell Side Bend

Hold a dumbbell with one hand along the side of your body.

Tilt your upper body to the side that holds the dumbbell and bring it back after a short pause. Complete your set and change sides.

Be careful not to tilt your upper body too far sideways where it may be difficult to bring it back.

My Daily Comments. Do you have questions? Need some additional support?

So how did your workout go?

Do you have any questions? Leave us your comments in the comment section below. Did you have any challenges? Did you enjoy your workout? Need more clarification on any of the exercises? Would love to hear your feedback, questions, concerns and successes along the way. We are here to support one another through this awesome 30 day challenge

PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Your support keeps this blog running and is greatly appreciated.
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DISCLAIMER: The content on the blog Whole Lifestyle Nutrition is for educational and informational purposes only, and is not intended as medical advice. I am not a medical professional and the information contained on this blog should not be used to diagnose, treat or prevent any disease or health illness. Please consult with a qualified health care professional before acting on any information presented here.

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Whole Lifestyle Nutrition is a place where Halle Cottis can share healthy recipes, help others grow their own organic food and coach people to healthy success. Are you looking to take your health and nutrition to the next level? We can help you do that! Read More...to find out how!